If you don't wont to use the printable versions there are also weight workout mobile apps that will get the job done as well. You should print out both the calendar and weight tracker portions this is essential to your progress and reaching your goals. The main one we like is Body Beast / LIIFT4 Hybrid. If you want to see the unlimited LIIFT4 Hybrid Calendars go to the Facebook Group Beachbody On Demand: Hybrids to find them there. Then you can also access the weight tracker sheet as well. You can access the official LIIFT4 Calendar in your Beachbody On Demand login. HIIT – Don't give up now! This is a high-intensity interval training (HIIT) workout that combines traditional exercises with bursts of intense activity to torch calories, reduce fat, and boost your metabolism.This keeps your heart rate up and your calorie expenditure high, while also toning your body. CIRCUIT – This is a straightforward classic weight-lifting method that focuses on developing one major muscle group at a time, with little rest in between.LIIFT INTERVALS –This workout is a fast and furious powerlifting routine that will strengthen and define your physique, followed by intensive burnout periods of high-intensity cardio to help you lose weight while toning your body.LIIFT 50/50 – Start by lifting heavy and hard for maximum muscle growth, then follow with HIIT cardio to melt calories, burn fat, and get shredded.Every workout includes an abdominal exercise to work out your core at the end. I have used them and they nice just not as durable.Įvery week, you'll perform four sets of each of the 32 distinct exercises for your chest and triceps, back and biceps, shoulders, or legs. Other options include Selecttech which are made by Bowflex. We use PowerBlock adjustable dumbbells with expandable weights that go from 5-90 lbs. You'll need light, medium, and heavy weights. There is also a short warm-up and cool-down at the end of each session that lasts around 1:30 – 2 minutes. Finalt Thoughts What Is LIIFT4's Schedule Like?Įach session will focus on weight lifting, interval training, and core exercises.Week 6 Day 3: Shoulders – LIIFT Intervals.Week 6 Day 2: Back/Biceps – LIIFT 50/50.Week 5 Day 3: Shoulders – LIIFT Intervals.Week 5 Day 1: Chest/Triceps – LIIFT 50/50.Week 4 Day 3: Shoulders – LIIFT Intervals.Week 4 Day 2: Back/Biceps – LIIFT 50/50.Week 3 Day 3: Shoulders – LIIFT Intervals.Week 3 Day 1: Chest/Triceps – LIIFT 50/50.Week 2 Day 3: Shoulders – LIIFT Intervals.Week 2 Day 2: Back/Biceps – LIIFT 50/50.Week 1 Day 3: Shoulders – LIIFT Intervals.Week 1 Day 1: Chest/Triceps – LIIFT 50/50.What Is The Length Of The LIIFT4 Workouts?.
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